Written by: Heidi Bohl, ATC, LAT

You’ve heard it over and over again, “Drink more water!” We know we should, we know we could, but do we really? Better yet, how do we encourage team to do so?

Most people operating in hot conditions drink less fluid than needed because their thirst response is inadequate. By the time someone is thirsty, he or she is already 2-3% dehydrated (your body can tolerate 1-2% of water loss but anything more presents problems). Once this happens, it is difficult to make up for the lost hydration. Better yet, workers tend to reach for products that don’t always actually help them and can even dehydrate them more. Instead of depending on thirst, workers should drink cool water, 5-8 ounces, every 15 minutes while working in the heat.

But what about replacing electrolytes, those essential minerals vital to key functions of the body? How should this be done? When should this be done? Yes, it should be done as electrolytes help support recovery and rehydration. For sweating that lasts several hours, electrolyte replacement is essential. There are a number of commercial products available to replace electrolytes. Electrolyte drinks can come in many different forms. Powder, tablet and drop forms can be easily accessible and easy to use on the go when water is also available. Always be sure to read the labels before purchasing. Some products may promote electrolyte replacement yet contain few electrolytes that are necessary to replenish. At minimum, electrolyte replacement products should contain sodium (Na+), chloride (Cl-), potassium (K+), Calcium (Ca++), and Magnesium (Mg+). They may also contain unnecessary additives or fillers such as sugar, maltodextrin and cornstarch. These can lead to gut inflammation and gut imbalance, making hydration even more difficult.

Another thing to consider in relation to electrolyte replacement products is allergens. It is recommended to avoid common allergens such as soy, gluten, dairy, nuts, artificial colors and artificial sweeteners. It is also important to note if the product is manufactured in a facility containing these allergens.

Electrolyte replacement doesn’t have to just come from a fluid source. Hydration can also come from eating a hydrating snack such as cucumber, melons, peppers or citrus fruits. Electrolyte replacement can be done naturally:

- Potassium: unsweetened coconut water, bananas, avocados and leafy greens

- Sodium: salty snacks like salted nuts

- Magnesium: spinach, pumpkin seeds

- Calcium: dairy products, green leafy vegetables

Hydrating snacks can play a role in hydration status but meals do as well. Eating regular meals keeps the body nourished and aids in sufficient hydration.

It is also important to be aware that too many electrolytes can cause an increased risk of salt consumption. This may lead to nausea and vomiting, which worsens dehydration.

For optimum results, hydration should not only be thought of during work hours but also before and after work hours. Hydration before work makes it easier to maintain hydration during work hours. Encourage your team to replace fluids lost during work. Hydrating after work reduces the strain on the body of dehydration. If it is a hot environment often during work, it is even more important to rehydrate. Chronic dehydration increases the risk for medical conditions such as kidney stones.

Unfortunately, many people gravitate towards drinks that they think are helping them that truly are not. Caffeinated beverages increase urine output and dehydrate the body faster. Increased caffeine levels put additional strain on the heart, particularly in hot environments and under a workload. Caffeine levels vary but are present in many sodas and energy drinks commonly found throughout the workforce. In respect to hydration, alcohol has similar effects as caffeine. Alcohol is a diuretic as well, meaning it pushes water through the body faster than it can be properly absorbed and increases dehydration. It is also important for workers to be aware of potential side effects of any medications they are on. Certain medications are diuretics just like caffeine and alcohol and will increase the risk of dehydration.

Education on proper hydration, how to hydrate, and what to avoid is essential to a productive team. Here are a few tips to aid in workforce hydration (adapted from OSHA guidelines):

- Anticipate conditions that will increase the need for water including high temperature, humidity, wearing of protective clothing and difficulty of work

- Equip all work areas with accessible and visible cool water

- Motivate your team to keep a sealable, reuseable bottle of cool water in their work area so they can continuously hydrate

- Consider providing electrolyte products when workers perform strenuous, sweat-producing job tasks for an extended period of time

- Educate employees on the importance of hydration and what should be avoided

Plain and simple, proper hydration prevents heat-related illnesses, but proper hydration can do so much more for your team memebers.

Do you think you can motivate your team to drink more water? If not, let’s chat.